Mtedza: maubwino awo, momwe mungatengere, komwe mungasangalale nazo komanso chifukwa chiyani

Mtedza umadziwika kwa zaka zambiri ngati zakudya zopanda thanzi, makamaka chifukwa chokwera kwambiri Kudya kwa caloric. M'malo mwake, ndichofunikira kwambiri pachakudya chathu, chokoma komanso chopatsa thanzi komanso chosawerengeka zabwino ndi katundu kuthandiza thupi lathu.

Iwo makamaka ali mafuta osakwaniritsidwa, "mafuta abwino" amenewo zomwe zimathandizira, pakati pa ena, kuchepetsa chiopsezo cha matenda amtima komanso kuwongolera kuchuluka kwama cholesterol.

Amakhalanso magwero a mapuloteni a masamba, mchere monga calcium, magnesium ndi phosphorous, folic acid, mavitamini ndi ma antioxidants. Mwanjira ina, iwo ndi othandizana nawo pakudya, ngakhale atakhala ochepa.

Lero mu Summum tikufotokozera chifukwa chake muyenera kudya mtedza ndipo tikupatsaninso maupangiri akomwe komanso momwe mulawere mwanjira yopambana kwambiri.

Amondi, kukoma kwa Mediterranean

Amondi ndiye chipatso chouma chopambana. Ili ndi madzi ochepa komanso mafuta ambiri, chifukwa chake imakhala ndi mafuta ambiri. Komabe, ndi mono ndi polyunsaturated fatty acids, omwe amathandiza kupewa mavuto amtima ndi kusunga cholesterol yanu.

Ndiwonso gwero labwino kwambiri la zomanga thupi zamasamba ndipo, pang'ono, limapatsa chakudya. Amadziwika ndi vitamini E, antioxidant, mavitamini B, folic acid ndi ulusi, makamaka ngati atengedwa ndi khungu lanu. Pomaliza ili ndi calcium, phosphorous ndi magnesium yambiri.

Zakumwa zamasamba zopangidwa ndi almond ndiye njira yoyamba m'malo mwa mkaka wa ng'ombe kukonzekera, mu vegan yake, zakumwa zotsogola monga Golden Milk (yokhala ndi turmeric) kapena Blue Latte (yotulutsa buluu spirulina).

Mtedza waku Brazil, chuma chachilendo

Zazikulu kuposa maamondi kapena ma cashews, mtedza waku Brazil ndiwopambana kwambiri ngati mumakonda mtedza.

Poyamba kuchokera ku South America, zipatsozi zimabwera ngati zidutswa mkati mwa chipolopolo cholimba komanso zazikulu ngati kokonati (zomwe amazitcha ouriço). Chifukwa cha kukula kwake ndi mafuta ambiri, mtedza awiri amitundu iyi ndi ofanana ndi ma calorie ndi dzira limodzi. Palibe china, osachepera.

Ngakhale chochititsa chidwi kwambiri ndikuti ali ndi selenium wambiri omwe amapezeka mu chakudya.

Ndi mchere wambiri wathanzi, koma uyenera kuganiziridwa pang'ono. Casa Ruiz, wokhala ndi mashopu ku Madrid ndi Barcelona, ​​ndi shopu yofunikira komwe mungagule, mwa ena, zipatso zoyambirira zouma izi.

Mtedza wabwino kwambiri padziko lapansi

Hazelnut ali ndi mapuloteni ambiri, mafuta osakwanira (monga omega-6), ulusi.

Ndi chuma chenicheni cha mchere ndikutsata zinthu: calcium, phosphorous, magnesium, iron, zinc, pakati pa ena, makamaka manganese. Mofanana ndi amondi, mchere wake umakhala wochepa. Ndipo inde, imakhalanso ndi mavitamini B, vitamini E (antioxidant) ndi folic acid.

Hazelnut zosiyanasiyana Tonda Wamitundu kapena hazelnut ya Piedmont imawerengedwa kuti ndiyabwino kwambiri padziko lapansi, osati kokha chifukwa cha mawonekedwe ake apadera, komanso ake mbiri yazakudya, yomwe imasiyanitsidwa ndi mitundu yonse ya Italiya ndi yakunja chifukwa cha mafuta (pafupifupi 70%).

Ichi ndichifukwa chake ndi PGI (Protected Geographical Indication) ndichifukwa chake pali oyang'anira zophika TOP ambiri monga Ricardo Vélez ochokera ku Moulin Chocolat omwe amadzitamandira pofotokoza, kuyambira mikate mpaka mafuta osaletseka osungira m'masitolo awo a Helados y Ziphuphu. Pafupifupi kutsegulanso, mwa njira.

Walnuts, chuma cha omega-3

Ndi zakudya zopatsa thanzi, ndiye kuti, ndizotheka perekani tsiku lililonse moyenera zazinthu zopindulitsa pa chakudya chathu. Mtedza uli ndi mapuloteni ambiri, monga mtedza wina, pakati pawo ofunikira amino acid methionine.

Ndi ma caloriki, opatsa thanzi, olemera vitamini E ndipo koposa zonse, omega-3Walnuts kukhala imodzi mwamagawo abwino kwambiri amafuta a polyunsaturated mafuta acid. Kuphatikiza apo, amadziwika ndi mchere monga calcium, manganese, mkuwa, fluorine, zinc ndi selenium, amenenso ali ndi ntchito yofunika antioxidant.

Titha kuzidya zosaphika, monga chokoma akamwe zoziziritsa kukhosi, kapena pangani mkaka wa nati. Ndi kuyeretsa, kupereka mphamvu, kukumbukira komanso kuteteza thanzi lamtima, mwazinthu zina.

Bukhuli Mkaka Wamasamba wa wofufuza komanso wofalitsa a Mercedes Blasco amatolera malingaliro ena pazokhudza momwe mungagwiritsire ntchito izi (ndi zina zambiri zosakaniza) masamba masiku athu ano kupanga zakumwa zotsitsimutsa komanso zopatsa thanzi.

Cashew, chipatso chouma chachimwemwe

Cashew ndi wochokera ku Amazon ndipo ndi gwero lamphamvu la Mavitamini a Gulu B, mchere komanso makamaka mafuta osakwanira. Khalani ndi antioxidant zotsatira chifukwa cha mavitamini E, flavonoids, mchere komanso zinthu zina monga zinc, mkuwa ndi selenium.

Kuphatikiza apo, chifukwa chophatikizana pakati pa amino acid tryptophan ndi mchere monga phosphorous ndi magnesium, ali ndi mbiri yokhala wolimba, kuchepetsa kutopa ndipo ngakhale kutipangitsa ife kukhala achimwemwe ndi omasuka kwambiri. Njira yabwino kwambiri yosangalalira kuphulika kwa kukoma ndi thanzi? Chakudya chodyera cha Sal de Ibiza.

Zina mwazosakaniza, kuwonjezera pa mchere wamchere wokhawo, timapeza zosakaniza zokoma za Cajun zonunkhira ndi adyo, paprika, tsabola, chitowe, coriander, chili ndi ginger, pakati pazinthu zina.

Pistachio, golide wobiriwira

Ndi umodzi mwa zipatso zouma zokhazokha komanso zodula. Pistachio ili ndi gawo lokongola chifukwa cha utoto wake wobiriwira, womwe umasiyanitsa ndi mtedza wina.

Mtunduwu umachokera ku chlorophyll ndipo imakhala yolimba makamaka mitengo ikamalimidwa m'malo ozizira, zipatsozo zimakololedwa koyambirira ndikuwotchedwa pang'ono. Pistachio ndi wolimba kwambiri (630 kcal pa 100 g) ndipo ilinso muli calcium, phosphorous, potaziyamu ndi mavitamini B3 ndi E.

Chopangira chamtengo wapatali kukhitchini ndi makeke, pistachio "zokopa" zonse zamchere komanso zotsekemera. Njira yokoma kwambiri: kirimu cha pistachio chokoma ndi maolivi owonjezera ochokera ku La Chinata.

Macadamia, mtedza wa TOP

Nanga bwanji za mtedza wa Macadamia, chakudya chokoma chomwe posachedwapa (mbali iyi ya dziko) chimakometsa miyoyo yathu? Mitengo yomwe zipatso zouma izi zimachokera Australia ndipo adafika ku Hawaii kumapeto kwa zaka za m'ma XNUMX, malo onsewa ndi omwe amapanga Macadamia.

Inde, a kupanga ndikadali kochepa ndipo kukongola kwake sikusiya kukula, chifukwa chake mtengo wa mtedzawu ndiwokwera kwambiri. Kukula kwa mtedza wa Macadamia ndikokulirapo pang'ono kuposa mtedzawo, chipolopolo chake ndi cholimba, kukoma kwake ndi kofatsa, pafupifupi kokonati ndi Zakudya zamafuta (makamaka monounsaturated) ndizokwera kuposa mtedza wina.

Mu mapuloteni ake, pafupifupi onse a Amino acid ndipo pakati pawo zonse zofunika. Amadziwikanso ndi mavitamini ndi michere B monga phosphorous, iron ndi calcium. Amadziwikanso kuti mtedza wa Queensland.

El Buku la mtedza lolembedwa ndi Avner Laskin ndi buku lophika lomwe limaphatikiza Maphikidwe ndi malingaliro 75 Dzino lokoma lokhala ndi mtedza, kuphatikiza chokoleti chabwino chokoleti chokhala ndi mtedza wa Macadamia. Lingaliro labwino.

Piñon, zakutchire komanso zokhazokha

Mtedza wa paini uli, pamodzi ndi mtedza wa Macadamia ndi pistachio, imodzi ya mtedza wokwera mtengo kwambiri padziko lapansi, popeza kilo imatha kukhudza 50 mayuro.

Kukoma kwake, "kobiriwira" kwambiri poyerekeza ndi mtedza wina ndi kapangidwe kake, kumapangitsa kukhala chinthu chofunikira kwambiri, makamaka pamaluso a pastry. Mtedza wa pine umakhala wolemera kukhuthala, Ali ndi mafuta ochuluka ndipo ali ndi caloric kwambiri, monga amapereka Makilogalamu 670 pa magalamu 100.

Chiponde, chokoma kwambiri

Mtedzawu mosakayikira ndi umodzi mwa mtedza wotchuka kwambiri. Mwaukadaulo osati mtedza, koma a mbewu ya shrub yowona. Kukoma kwake ndi chuma chenicheni, chonse chosaphika komanso chowotcha, chimakhala ndi mankhwala mazana angapo osakhazikika.

Chiponde ndi gwero labwino kwambiri la mavitamini ndi mchere, mafuta a mono ndi polyunsaturated y vitamini E ndipo pamapeto pake kupatsidwa folic acid. Amapereka mphamvu zambiri kuthupi (pafupifupi 560 kcal pa 100) ndipo mulinso calcium ndi chitsulo.

Mtedza ndi malo ogulitsira mtedza wapamwamba womwe umakhala ndi toaster yake ndipo womwe umakhala ndi zolemba pafupifupi zana kuchokera m'malo opangira abwino.

Zina mwazodziwika zake ndikuti kasitomala aliyense amatha kupanga zosakaniza zake zokha monga wasabi, mandimu kapena chili. Adilesi yatsopano yofunikira kwambiri kwa okonda mtedza. Apa mtedza ungalawe m'njira khumi ndi ziwiri. Ndi mchere, wopanda mchere, mu chipolopolo, ndi tchizi komanso kusuta. Kuyesa.

Pecan: wopambana kwambiri

Mtedza wa pecan ndi amodzi mwa mtedza wambiri wabwino kwambiri. Amachokera ku North America ndipo ali ndi kununkhira kwapadera komwe kumawapangitsa kukhala osangalatsa kwambiri ngati chotupitsa komanso pokonzekera, makamaka okoma.

Pecan ndi imodzi mwa mtedza wokhala ndi apamwamba kwambiri mafuta (zomwe zimapatsanso mawonekedwe osakhwima) ndi mafuta osakwanira. Ndi ma caloric kwambiri, komanso kwambiriantioxidants ndipo ali ndi calcium, vitamini A, folic acid ndi magnesium. Ponena za mtedza wina, mtedza wocheperako umathandizira kutsika kwama cholesterol m'magazi.

A «nsonga» kwa kuteteza kwambiri mtedza: bwino kusunga iwo mu airtight mitsuko ndi firiji.